You may be probably aware that the average newborn can expect to reach 80 years. However, the secret to a long life is not a secret. Staying fit mentally and keeping your immune system strong is what you need. So it has nothing to do with genes. You can change many things that influence your health and how long you live. You have the control to slow down your biological clock and help you achieve a long and healthy life. It is never too late to start with these healthy habits. If it seems daunting to start all of these at once, try incorporating one in your lifestyle and when you feel comfortable with that one, move on to the next.
Eat A Healthy and Balanced Diet
It is about a balanced food choice over time that will make a difference! Our body needs more than 40 different nutrients, and no single food can supply them all. Eat a healthy diet rich in whole grains, lean protein, vegetables, and fruits. Reduce or avoid red meat as this is linked to an increased risk of heart disease and cancer. Avoid processed food and try to eat more clean foods which are high in fiber. Go for foods that are rich in Omega-3 fatty acids as it decreases the risk of heart disease and perhaps even Alzheimer’s disease. Salmon and walnuts are two of the best sources of Omega-3s. As a starting point try to get 5 servings of fruit or vegetables daily.
As you probably well know, smoking harms nearly every organ in your body and is a leading preventable cause of death. It kills not only the direct smokers but even non-smokers through second-hand exposure. It causes NCDs such as lung disease, heart disease, and stroke. Although it is difficult to quit, this is still the most preventable cause of death. It can reduce your chances of serious health problems like heart disease and various cancers. Your blood pressure and circulation improve soon after quitting. Your family members will also benefit from this because they'll no longer be exposed to dangerous secondhand smoke. You can enjoy more birthdays and you'll look younger, too.
Physical activity is important for people of all weight ranges and health conditions. You don't have to be top athletes to get on the move. The amount of physical activity you need depends on your age group but adults aged 18-64 years should do at least 150 minutes of moderate-intensity physical activity throughout the week. You may experience some muscle soreness at first but you can use a Medcursor Massage Gun to relieve the pain and for you to recover fast. You no longer need to get a massage at a spa. A physically active lifestyle can help stave off a host of health problems, from heart disease to obesity. It helps us burn off the extra calories, it is good for the heart and circulatory system, it maintains or increases our muscle mass, it helps us focus, and improves overall health well-being. Make regular aerobic exercise part of your lifestyle.
Maintain A Healthy Weight
Make sure your body mass index (BMI) is below 30 however it still depends on factors like our gender, height, age, and genes. Being overweight puts stress on your cardiovascular system, increasing the risks of a wide range of diseases including diabetes, heart diseases, and cancer. If we are gaining weight, we need to eat less and be more active!
Get Enough Sleep
To optimize the amount of deep, restorative sleep you get, aim to sleep between 7 to 9 hours a night. The amount of sleep you get can affect your lifespan. Sleeping too little (fewer than six hours) or substantially more (over nine hours) has been shown to put people at greater risk of death. Maintain a regular sleep schedule, and minimize environmental distractions like light and noise. If you’re still having trouble getting to sleep or staying asleep, see your health provider for further help.